Oats vs. Club sandwich — In-Depth Nutrition Comparison
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How are oats and club sandwich different?
- Oats are higher in copper, vitamin B1, phosphorus, iron, fiber, magnesium, and zinc; however, club sandwich is richer in vitamin B3 and vitamin B12.
- Daily need coverage for copper for oats is 60% higher.
- Oats contain 9 times more fiber than club sandwich. While oats contain 10.6g of fiber, club sandwich contains only 1.2g.
- Oats have less sodium.
Oats and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +453.1% |
| Contains more PotassiumPotassium | +89.8% |
| Contains more IronIron | +244.5% |
| Contains more CopperCopper | +603.4% |
| Contains more ZincZinc | +196.3% |
| Contains more PhosphorusPhosphorus | +143.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +75.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +343.6% |
| Contains more Vitamin B5Vitamin B5 | +63.3% |
| Contains more FolateFolate | +80.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.8% |
| Contains more Vitamin B3Vitamin B3 | +480.1% |
| Contains more Vitamin B6Vitamin B6 | +148.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 214% | |
| Copper | 0.626mg | 0.089mg | 60% |
| Vitamin B1 | 0.763mg | 0.172mg | 49% |
| Selenium | 24.8µg | 45% | |
| Phosphorus | 523mg | 215mg | 44% |
| Iron | 4.72mg | 1.37mg | 42% |
| Fiber | 10.6g | 1.2g | 38% |
| Magnesium | 177mg | 32mg | 35% |
| Vitamin B3 | 0.961mg | 5.575mg | 29% |
| Sodium | 2mg | 630mg | 27% |
| Zinc | 3.97mg | 1.34mg | 24% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Cholesterol | 0mg | 46mg | 15% |
| Carbs | 66.27g | 19.87g | 15% |
| Vitamin B6 | 0.119mg | 0.296mg | 14% |
| Vitamin B5 | 1.349mg | 0.826mg | 10% |
| Choline | 47.8mg | 9% | |
| Saturated fat | 1.217g | 3.109g | 9% |
| Calories | 389kcal | 220kcal | 8% |
| Vitamin K | 8.7µg | 7% | |
| Potassium | 429mg | 226mg | 6% |
| Folate | 56µg | 31µg | 6% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Polyunsaturated fat | 2.535g | 1.88g | 4% |
| Vitamin B2 | 0.139mg | 0.186mg | 4% |
| Vitamin E | 0.61mg | 4% | |
| Vitamin A | 0µg | 35µg | 4% |
| Calcium | 54mg | 95mg | 4% |
| Monounsaturated fat | 2.178g | 2.949g | 2% |
| Fats | 6.9g | 8.05g | 2% |
| Protein | 16.89g | 17.19g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 55.67g | 18.67g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% | |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - DPA | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +233.5% |
| Contains more FatsFats | +16.7% |
| Contains more WaterWater | +538.9% |
| Contains more OtherOther | +37.8% |
~equal in
Protein
~17.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -60.9% |
| Contains more Poly. FatPolyunsaturated fat | +34.8% |
| Contains more Mono. FatMonounsaturated fat | +35.4% |
